Get On Your Bike by Bloomsbury Publishing

Published 2014 by Bloomsbur y Publishing Plc, 50 Bedford Square, London WC 1B 3DP Copyright © 2014 tex t by Rebecca Charlton, Rober t Hicks and Hannah Reynolds Copyright © 2014 in the photographs remains with the individual photographers, see credits on page 192 The right of Rebecca Charlton, Rober t Hicks and Hannah Reynolds to be identified as the author of this work has been asser ted by them in accordance with the Copyright, Designs and Patents Ac t 1988. ISBN (print) 978-1-4729 - 0404-1 ISBN (epub) 978-1-4729 - 0405-8 A CIP catalogue record for this book is available from the British Librar y All rights reser ved. No par t of this publication may be reproduced or used in any form or by any means – photographic, elec tronic or mechanical, including photocopying, recording, taping or information storage or retrieval systems – without permission of the publishers. This book is produced using paper that is made from wood grown in managed sustainable forests. It is natural, renewable and recyclable. The logging and manufac turing processes conform to the environmental regulations of the countr y of origin. Design: Nicola Liddiard, Nimbus Design Printed in China by C & C Of fset Printing Co Ltd 10 9 8 7 6 5 4 3 2 1

Note Whilst ever y effor t has been made to ensure that the content of this book is as technically accurate and as sound as possible, neither the authors nor the publishers can accept responsibility for any injur y or loss sustained as a result of the use of this material.

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In t r od u c t ion W

e all know we should take more exercise, that it is good for our health, but sometimes finding the time or the motivation can be difficult. We don’t believe

exercising should be a chore and with cycling it isn’t. Fun comes first but as an added bonus you will lose weight, have more energy and improve your health. Whether you are riding your bike to the shops, commuting to work or meeting friends for a café run, it all adds up. Whilst our Olympic heroes and Tour de France winners provide inspiration, we want to prove that this wonderful sport is not just for the elite and can enrich many people’s lives. Anyone can take to two wheels and find happiness and improve their wellbeing, armed with the right resources. Over the coming pages we explain exactly how to get on your bike, from getting started to combating nerves and finding confidence in traffic. This book will arm you with everything you need to know in order to get the most out of your cycling. We’ve met ordinary riders who have coped with depression, lost weight, found love and improved their lifestyle dramatically since taking to two wheels. Whatever your sporting desires we have the tips to allow you to get the most out of your trusty bicycle. That may be riding to meet friends for a coffee or aiming to drop a couple of clothes sizes through regular time in the saddle, or maybe you’re working up to a big event. Whether you’ve not yet bought a bike or want to upgrade but want to make the most of your cycling time, this book is for you. Your journey starts here.

Rebec ca C ha rl to n Robe rt H ick s H an na h Reyn old s

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Con te n ts Foreword by James Golding 8

Why cycle? 10 Benefits of the bike 12 • Case study: Coming back from a car crash 14 • Case study: dealing with diabetes 18 • Case study: beating the black dog 150 20

3 4

Where to start 22 What type of cycling? 24 • Me and my bike 28 • How to buy a bike 32

Gear 34 Gear: the basics 36 • Your second skin 40 • Cycling style 42

Pedals and bike set-up 46 How to get set up 48 • How to choose shoes 52 • Setting up your cleats 56

Getting going 58 Building fitness 60 • Planning your routes 64

Cycling safety 70 How to be a safe cyclist 72 • Road positioning 74 • Danger zones 76 • Personal safety 78 • Bike insurance 80

Bike maintenance 82 Look after your bike 84 • On the road repairs 88 • Cleaning your bike 90 • Upgrades 92

Ride to work

Take your bike to work 96 • The basics of sports nutrition 100 • Getting to work 102 • Looking good at work 104

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Weight loss 106 Get the weight down 108 • Case study: cycling and weight loss 12 • Nutrition 114

A healthy mind and body 120 Your mental health 122 • Structure and purpose 126

Mindfulness 132

Practising mindfulness 134 • Breathing 138 • Improving observation 140

Challenge and learning 142 Old dog, new tricks 144 • Case study: never too late 150 • Case study: rediscovering a former passion 152

Health and immunity 154 Exercise and longevity 156 • Case studies: getting fit/wellbeing 160 • Pollution and health 162 • Cycling and diabetes 164

Bounce back 166 Cycling and resilience 168 • Recovering from illness and injury 172 • Case study: cycling through hard times 176

Relationships 178 Making friends 180 • Finding love on your bike 184

Resources 188 Index 190 Acknowledgments 192

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Wh y c yc l e?

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e B e n e fi ts o f th e b ik

ycling changes lives. It’s a bold statement but it’s incredible how a humble bicycle can bring so much to its rider, way beyond the more obvious benefits of exercise.

Whether you want a flat stomach, a lifestyle overhaul or a way to find freedom we’re

confident you can discover happiness on two wheels. So, first things first: you’ll need to get started, find the right bike for you and decide what you want from your cycling. This sport means different things to everyone and what’s right for one rider may not work for you. This book will arm you with everything you need to know to Get on your bike! but, for starters, and a bit of motivation, here’s what a regular pedal has bought to the lives of these riders.

on ‘C a ke .’ Te r es a Ho ug ht pl ac es on e of t he fe w Sa m S m i t h ‘ I t ’s en i n w i t h m ys el f , ev I fe el at pe ac e . I t ’s L on do n t r a f f ic t he hu bb u b of n . A nd f u n .’ ea sy m ed i t at io ‘ Fo r m e, R id er Re i l ha n es ca pe .’ cy cl i ng m ea ns

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f fe ‘ F r ee do m , So ph ie R ad cl i , f u n .’ f i t ne ss , po w er

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Com i ng ba caksh fr om a c a r cr

case s t udy

ssex-based triathlete Jackie Stretton , 26, was left in a coma when she became

the innocent victim of a high-speed police chase. Hit by car thieves travelling at 100mph her hatchback was sent head-on into a pursuing police car and she suffered a broken back, broken leg and sustained a serious head injury. Doctors told her she would never be able to take part in competitive sport again but Jackie wasn’t ready to give up. Here’s her inspirational story. ‘Before the crash, I was always an adventure racer. I enjoyed multi-sport events, ideally the longer, the better. I had hoped to become a sponsored athlete in 2012.

Just glad to be a l ive ‘I think the first thing I remember when I came round was, ‘wow, I’m alive’ followed by ‘ooh, it’s breakfast time and they have bran flakes’. I don’t remember panicking about not being able to move. I think whatever was said to me while I was unconscious must have sunk in because I seemed to know exactly where I was and what had happened. I was just glad that I was awake and my family was there. I wanted to get up and walk and was determined I would be able to, even though I only just had enough energy to lift my arms. ‘On one of the first days after waking up, I tried to get out of bed while the nurse wasn’t looking. I wanted to have a wander. I managed to pull myself to the side of my bed and lean forward. Then I almost fell off the bed and nearly passed out and realised it wasn’t a good idea. I had to call for help to lie me back down again. I scared myself and I think that was the point that I realised how hard things would be. ‘I don’t remember a lot from the first few days in hospital because I was still coming off the morphine. But I remember the back specialist telling me that I had to have an MRI scan and that I might need a serious operation. I was petrified going in for that scan, and had to

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wait 24 hours for the result. When I got the good news that the fracture was stable and all the nerves and spinal cord were OK, I sobbed my heart out. I felt like the luckiest girl in the world! ‘There were so many hard parts to deal with. When I got home from hospital, I needed 24-hour care. I couldn’t brush my own teeth, had to have bed baths and couldn’t lift myself up to sit or stand up to go to the toilet. I needed help with everything. I had never felt so helpless before. ‘The very worst part was the day my leg cast came off. I had lost a lot of weight anyhow, but my leg was nothing but skin and bone; there was no muscle whatsoever. It was scary. I couldn’t bend my leg even a few degrees, no matter how hard I tried and I honestly thought I would never walk again. I couldn’t see the light at the end of the tunnel and it was so hard to imagine that I’d ever been able to use that leg to win races in the past.

Get t i ng st a r ted aga i n ‘I started having physio sessions, and trying various exercises to get the flexibility back, but it was such a long, slow process. Even now, my right leg still can’t bend to the same degree as my left leg, and I doubt it ever will again, despite my hardest efforts. ‘I also had bleeding on the brain, so was in an induced coma for three days. My family had been warned that I might not recognise them when I woke up. I had broken my right kneecap and my back so I was in a back brace for four months instead. It was very restrictive, painful and uncomfortable, but a I felt it was a much better option than surgery to insert bolts. ‘I’ve got a few scars now, but to me, they symbolise strength and determination. When the doctor told me I might never race again, I was a little bit naive about it. I decided that he didn’t know me, and hadn’t seen me race, so couldn’t decide whether I would still be able to or not. How could he know something like that? ‘I took every obstacle on in small stages. Once I got home, I focused on trying to stand up by myself. Once I did that, I would try and walk for five minutes. Then the next day, I would try to get my own food. I broke everything down into manageable chunks to try and achieve the every day tasks.

A t a r get to a i m at ‘It was when I was looking online that I saw an Ironman event called City to Summit in Scotland and broke down. I figured I would never be able to do that event because the doctors had told me I would never race again. And then I got angry. Why shouldn’t I be able to do it? Why should two silly boys in a stolen car change my life forever? So I booked it! ‘Having an aim was invaluable. It meant that every day I woke up, I had something to

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focus on, and every small achievement was one step closer to the finish line. That finish line was all the strength I needed. I became very determined. I didn’t want anyone else deciding my fate for me, so I chose to push myself and prove them wrong: when you dream big, anything is possible. ‘My only focus was the Ironman. The doctors had told me if there was anything I wouldn’t be able to do, it was trail running. I had lost my posterior cruciate ligament when I broke my knee, and had been told that I would possibly need surgery to make my leg stable. However, if I were to build the strength in my quadriceps, they would do the job.

Cycl i ng a nd my r ecover y ‘The doctors told me cycling was my answer. I had only ever owned a mountain bike and had always been a little nervous about trying a road bike because I was under the impression they were a lot harder to control and I would probably have a bad accident. The car crash made me realise that you can have an accident in the simplest of situations, so I may as well do what I considered to be risky. So I bought my first road bike. I wasn’t able to ride it for about two months because I couldn’t get on it with my injuries, but I could look at it for motivation. That was the bike that would get me across Scotland. As cycling is non-impact, the physios were happy with me pedalling away to my heart’s content. They would tell me off for running. ‘Spinning in the gym was a safe environment for me. I felt comfortable because I knew I was surrounded by others should something go wrong, but I also felt independent because I was making my body whole again. It wasn’t injuring me further – it was fixing me. ‘My first outing on my road bike was both petrifying and exhilarating. I was only out for a few miles, but I felt like I was on top of the world. I had conquered my injuries and my fears. ‘I had followed Movistar’s Alex Dowsett as a cyclist for years because he was the guy from just up the road who had inspired me to cycle in the first place. He used the same training grounds as I did, had overcome serious injury too, and look at what he had achieved! ‘At the start of each month I took pictures of my legs so that I could see the difference that the cycling was making, and I still look back at those pictures now in amazement. The change was incredible. From not having the ability to bend my knee, to managing to get from one side of Scotland to other using nothing but the power in my injured legs is such an incredible achievement. I had done it. I had fought the odds and proved everyone wrong. And that was the start of my new life.’

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case s t udy

De a l i ng wi t h d ia be t es

he list of cycling benefits continues from helping in overcoming serious injury to managing illness. Business manager Jeremy Hayden, 44, was diagnosed with Type

2 diabetes in 2009 and it was a wake-up call. He has used cycling to improve his health significantly and now he tells us why he’s better off by bike. ‘Bikes have always been with me: as a kid, through my teenage years, the first mountain bikes and then the road. ‘I was a big lad though, so I chose other sports. I was built for rugby, and I was not a climber. And so that was as far as it went. I still rode, but never with any real intent. ‘Then, after too many years of neglect and high living, I found out I was a type 2 diabetic, and was told by the doctor and diabetic nurse that I needed to make some changes. And soon. ‘The first thing I tackled was obviously my diet. As I watched my food intake, little by little the kilos started to come off. ‘I can tell you that this feels good. So as the springtime approached I got back onto my bikes, gradually building the miles up. I was feeling good: stronger, fitter, lighter, and just loving that I was improving. ‘And I’ve just kept on doing it. Twenty-five kilos have gone; the bike has provided a means, a measure and a reward. ‘It’s not been without its setbacks: trying to sit on with the fast lads on a hilly Sunday morning 100k was a wake up call. So you step back, take some advice, do the training and try again in three months time. ‘Not every ride can be your best ever, but when you have a good one, there’s not much to beat it. ‘Cycling is whatever you want it to be. You can always be better, if that’s what you want. Or if you’re happy to just head out for a bimble along the cycle track on a sunny Sunday, that’s good too. ‘Get out there and do it. And keep doing it, only good can come of it.’

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case s t udy

Be a t i n g d og t h e bl a c k

t’s well documented that exercise can have a significant impact on your mood but for Stevie Wood, 37, cycling meant the difference between suffering with depression and

seeing a path through it all. ‘Cycling, along with my family, means the world to me. Cycling is in my blood. It’s a way forward rather than a thing to dwell on: something to be excited about constantly, permanently and a way of being productive. ‘Cycling is the difference between a positive and negative me. On a daily basis I am more than aware of whether it’s a ride day, a training day or a dreaded rest day. These three can be the difference between positive and happy, positive and motivated or on the rest day heading towards the unhappy side of life. ‘Cycling is a massive factor in my mood as it gives me focus. I fill my year with various events, tests, races and challenges that are all within the boundaries of ‘being allowed’ in a family environment. ‘My entire year has a focus or many focuses. Next year I will be taking part in a seven day attempt at the Lands End to John O’Groats (LEJOG) cycle ride, taking part in British Cycling racing for the first time at 37 years of age and also having a second attempt at a 24-hour time trial among many other events and challenges. ‘All of this helps with depression and has turned my outlook round a full 180 degrees. I have focus, aims, goals and a seriously healthy lifestyle. I give myself little or no time to become depressed, as my life is so full. Everything I do is with the full consent, help and guidance of my family and that is the big part of beating depression to me. My outlook on life and cycling especially has been transmitted to the rest of my family and friends. My wife now regularly cycles, my son has begun racing and my daughter also cycles. At no point have I told or forced anyone to take part in cycling they have seen the effects first hand with me and want a piece of it, they also want to spend more time with me as a result. ‘So if you’re feeling bad, sad or down, just get out on a bike: towpath, mountain, road or bridleway, it doesn’t matter! They all have the same effect: relief! It doesn’t matter how far or where you go, the freedom you can find on a bike opens your whole life to a new kind of inner freedom. After your first ride you will be hooked, this will give you focus, aims and goals as it has done for me. You’ll have little time to sit and listen to the demons within.’

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